Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

3 rounds

20 Jumping Jacks

10 Ground Taps

6 Alt Lunge and Twist

6 Alt Chest Openers

WOD

Metcon (No Measure)

19 min EMOM

A) DB Hang Pwr Clean

B) Lateral Burpees Over Both DBs

C) Walking Lunges (weighted or unweighted. dealers choice)

D) Rest

*AMRAP every min

*Recommended DB’s 40’s/25’s or choose a weight you can hold on to for about 45 seconds.

*Walking lunges can be with or without weight. Go up and down the gym floor in 25 feet increments. Weight can be held in any method.